Two-thirds of people over 60 have trouble sleeping. Are you one of them? If so, you should know that this is a big deal. Your sleep has a major effect on your health, happiness, and long-term well being. Quality sleep, which means getting enough of it and staying asleep for an uninterrupted period of time, is as essential to your health as food and water.
Sleeping well is about much more than just not feeling tired. A study reported that roughly seven out of eight older adults who report sleep disturbances also report “at least one other major mental/psychological disorder, particularly Depression, heart disease, pain, and memory problems.” As well, the connection between chronic sleep problems and Dementia has been well established for years now. More than 30% of senior citizens who experience Insomnia have a psychological condition, including Depression and Anxiety.
Clearly, improving your sleep should be a top priority for you. But, how? It’s not as impossible as it may seem! Follow this expert advice and you’ll be sleeping through the night with ease, comfortable and cozy.
#1 Sleep on a premium mattress. The key to sleeping soundly for seven to eight hours every night is to ensure you’re sleeping on a high-quality, comfortable, supportive mattress. A PranaSleep mattress allows you to create a sleep oasis! Many of our mattresses feature a PranaSleep Performance Talalay Core. The core is composed of our exclusive, proprietary formula latex foam rubber. The highest-grade mattress foam available, it has more than triple the natural rubber as ordinary Talalay latex, offering perfect comfort and support. You’ll fall asleep faster and sleep deeper, waking up refreshed and rejuvenated!
#2 Exercise every day. The three pillars of healthy aging are diet, exercise, and sleep. They’re all connected, not three separate goals to achieve. A brisk morning exercise has many health benefits! You’ll boost your metabolism, make healthier choices, and reap the mental benefits of exercise all day. Working out also makes your body more tired. That doesn’t mean you need to run a marathon or lift weights. Moderate or even mild daytime energy expenditure in the form of walking, swimming, gardening, golfing, or bowling expends your energy. A tired body is one that is ready to sleep when the time comes.
#3 Add an adjustable bed base to your sleep system. Perhaps the reason you’re having trouble sleeping has to do with a medical condition, like Obstructive Sleep Apnea, Acid Reflux, or Restless Legs Syndrome. For all of these issues, as well as many others, an adjustable bed base will help. Our adjustable foundations allow you to elevate your torso and legs with the touch of a button in order to find the right position. This opens your airways, decreases swelling, and makes you more comfortable. Being in “Zero Gravity” means both the upper and lower body is slightly lifted. This position distributes weight evenly and keeps the spine neutral to release tension buildup in the body. This means less back and joint pain!
#4 Maximize light exposure during the day but reduce it at night. Long ago before clocks, people knew to go to sleep and wake up based on whether it was light or dark outside. Your body still recognizes sunlight as nature’s alarm clock, you simply need to show yourself it’s morning. In the morning, open your drapes or blinds and let the sunlight into your home. At night, do the opposite and limit your exposure to both natural and artificial light. Yes, this means your television! Consider installing blackout curtains if you feel you may be getting too much exposure at night, like from a neighbor’s outside lights.
#5 Make sure you are cool. A few small adjustments to your bedroom can result in better sleep and a higher level of sleep satisfaction. Keep your room cool, quiet, clean, and uncluttered. Set your room’s temperature between 62 and 70 degrees Fahrenheit. If you prefer, you can also sleep on a luxury mattress made specifically to keep you cool at night. Our flagship PranaSleep Collection has an Ultra Quilt layer. This quilted top layer provides a breathable, cushioning layer between you and the latex. NASA-developed Outlast microcapsules are applied to threads coupled with high-density foams to create a phase-changing material that regulates your body’s temperature and keeps you from getting too warm while you sleep.
#6 Go to bed earlier. You may not be getting enough sleep for the simple reason that you’re not giving yourself the time to do so. In older adults, the circadian clock advances. People as they age tend to become more early birds. Someone who might have been able to sleep until 7:00 or 8:00 as a younger or middle aged adult may find that they’re waking up at 6:00 or maybe 5:00 in the morning as they reach their 60’s and beyond. If you can’t sleep in anymore, you’re going to need to get to bed earlier.
Whether it’s difficulty getting to sleep, waking up in the middle of the night, or going back to sleep once you’re awake, getting enough sleep may feel like a luxury that you simply don’t have. We want you to change this right away!